150904

Amber 2015 Fittest of Roseville

Pre-Wod:
15 min AMRAP:
3 Inch-Worm-Up-Dawg
6 Pull-Up
9 Goblet Squat @ 3210 tempo
10 Push-Up
20 Calorie Row
2 min: Work on Hip Hinge Archetype, or 6 G.H.R. @ 20×1

Workout of the day for Friday, September 4th, 2015:

A.
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents (Sub: up to 30 sec. Chin-Up Hold + 5 sec. Eccentric)
2 front squats @ 65% 1RM

From 2:00-4:00
15-ft. rope climb, 2 ascents
4 front squats @ 65% 1RM

Continue adding 2 reps to the front squat each interval for as long as you are able.

B.
Max Plank, 10 seconds longer than Tuesday’s!

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150903

2015 Fittest of Roseville, Molly & Gary

Pre-Wod:
2 Rounds:
5 Burpee Box Jump Over
15 Goblet Squats
30 Dubz

2-3 rounds:
1 Turkish Get-up (each side)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Thursday, September 3rd:
A.
Split Jerk, EMOM for 4 Sets:
50% x3 x2,
55% x3,
60% x3,

Then, E2MOM for 5 Sets:
65% x3,
70% x3,
75% x3 x3

B.
3 Rounds for time of:
400m Run
12 Chest to Bar Pull-ups
20 Hollow Rocks

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150902

2015 Fittest of Roseville RX Winners

Pre-Wod:
7 Min AMRAP:

2 Inch-Worm-Up-Dawg

3 Handstand Kick-Ups

4 Lateral Lunge with KB
50 Dubz
1 Round: Side-Butt

5 Min AMRAP:

10 Alt. Pistols

8 Chest-2-Bar

6 Single Leg Deadlift 45/35-lb Bar
4 Mountain Climbers (Hip Circles each direction)

Workout of the day for Wednesday, August 2nd, 2015:
A.
24 Rounds of 30 seconds on, 30 seconds rest, (24 Minutes total) alternating between:
WallBall 20/14-lb
Deadlift @ 50% 1RM
Box Jump 24/20

*You will complete a total of 8 sets of each movement. Record lowest reps completed for each exercise over the 8 sets. As with Tabatta scoring, try to stay consistent over the whole 24 minutes, don’t jump out ahead and die off, lowering your final score. Pick a challenging rep scheme and fight to stick with it.

B.
Middle Split Class (10 min)
2 Minute Standing Pancake
10 Lateral Lunge
1 min standing frog, each side
1 min piriformis stretch, each side
1 min Hip Flexor Lunge, each side
1 min Frog stretch
1 min Child’s Pose

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150901

2015 Fittest of Roseville, April & Leay Chillin
Pre-Wod:
7 min AMRAP:
30 Dubz (Max 30 sec.)
5 Burpee Box Jump Over
10 Lateral Lunge
30 Sec. Standing Straddle
10 Lateral Lunge
3 Inch-Worm-Up Dawg

2 Rounds:

6 Turkish Get-Up
4 Sampson Stretch
30 Sec. Handstand Kick-Up

Workout of the day for Tuesday, September 1st, 2015:

A.
Run 800
10 push press 135/95-lb
Run 400
20 push press 115/75-lb
Run 200
30 push press 95/65-lb

B.
Max Plank

C.
90 Sec. Calve Stretch, each side, neutral
90 Sec. Calve Stretch, each side, internal rotation
90 Sec. Calve Stretch, each side, external rotation

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150831

2015 Fittest of roseville, Jeremy Flying

Pre-Wod:
7 min AMRAP:
200 M Run

5 Burpee Box Jump Over

10 WallBall

15 PVC Passthrough

Workout of the day for Monday, August 31st, 2015:
A.
12 Min EMOM:
• 10 alt. Pistols
• Strict Muscle-Ups
• 45 Sec. L-Sit
• 30 Sec. Pause front Squat 45/35-lb, Keep back tension!

B.
5 Rounds (9 min cap):
7 Squat Cleans 55% 1RM
14 Kettlebell Swings 53/35-lb

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150828

Molly test the 2015 Fittest of Roseville burner!

Pre-Wod:
Dynamic Group Warm-Up

Workout of the day for Friday, August 28th, 2015:

3 Rounds:
800M Run
5 Rounds of “Cindy”

After Party:
If you are not competing in Fittest of Roseville Try to:
A.
Build to a 10-Rep Max BackSquat or Overhead Squat

B.
5 min cap:
15 Thruster 115/85-lb
15 Pull-Up
5 Burpee Box Jump Over 20”
12 Thruster 115/85-lb
12 Pull-Up
5 Burpee Box Jump Over 20”
9 Thruster 115/85-lb
9 Pull-Up
5 Burpee Box Jump Over 20”
6 Thruster 115/85-lb
6 Pull-Up
5 Burpee Box Jump Over 20”
3 Thruster 115/85-lb
3 Pull-Up
5 Burpee Box Jump Over 20”

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150827

Clay, 2015 Moxie Madness

Pre-Wod:
Dynamic Group Warm-UP

7 min AMRAP:
200M Run
5 Strict C2B
10 Push-Up
15 WallBall
30 Sec. Eccentric Calve Raises, each side

Shoulder Mob/Stability

Workout of the day for Thursday, August 27th, 2015:

A.
8 min E2MOM (4 sets):
3x Pressing Snatch Balance
3x Heaving Snatch Balance
3x Snatch Balance

8 min E2MOM (4 sets):
3x Snatch Balance

B.
15 min AMRAP (for quality):
30M Sled Push
25 See the light Sit-Up
1 min plank”

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150826

Lauren Slacklining @ CrossFit Roseville, Aug 25th, 2015

Pre-Wod:
15 min AMRAP:
3 Inch-Worm-Up-Dawg
6 Pull-Up
9 Goblet Squat @ 3210 tempo
10 Box Jump
20 Calorie Row
2 min: Work on Hip Hinge Archetype or 6 G.H.R. @ 20×1

Workout of the day for Wednesday, August 26th, 2015:
A.
15 min EMOM:
Min 1: L-Pull-UP (1, 2, 3, 5, 7, 9, 12, 18 Rep Goal)
Min 2: Ring Dip Support
Min 3: 6 Single Leg Deadlift, 53/35-lb

B.
21-15-9
Deadlift 50% 1RM
Box Jump 24/20″

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150825

Welcome to CrossFit Roseville

Pre-Wod:
6 min AMRAP:
30 Dubz (Max 30 sec.)
5 Burpee Box Jump Over
10 Lateral Lunge
30 Sec. Standing Straddle
10 Lateral Lunge
3 Inch-Worm-Up Dawg

4 Min AMRAP:

2 Alt. Turkish Get-Up
4 Sampson Stretch
30 Sec. Handstand Kick-Up

Shoulder Stability Seq.

Workout of the day for Tuesday, August 25th, 2015:

A.
2 Rounds of Strict Press:
68% x 5
77% x 3
86% x 1+

Complete a set of 3 Strict Press every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 8-9 reps, lower your 1RM and recalculate your percentages.

B.
Test:
800M Run TT

C.
Slacklining Practice

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150824

Kenny, Jessie, and Janet complete Half Marathon Row, August 22nd, 2015.

Pre-Wod:
Dynamic + Bear Crawl handstand Kick-Up Progression

7 min AMRAP:
200 M Run

5 Burpee Box Jump Over

10 WallBall

15 PVC Passthrough

2-Inch Partner Front Squat Drill, 2 Rounds Each

Workout of the day for Monday, August 24th, 2015:
A.
10 min EMOM:
3 Squat Clean Thruster.
* Build each set. If knees are coming in switch to 3 Front Squats + Side-Butt Band.

B.
14 min AMRAP:
3 Squat-Clean-Thruster @ 70% of 3-RM
5 Strict Sternum-2-Rings (use neutral/false grip)

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